1. CUT OUT SUGARS AND GRAINS
Eating sugars and grains keeps your blood sugar unstable and makes you hungry all of the time. Avoid them like the plague if you want to have a lot of energy and lose a lot of weight quickly. It takes about 3 days of low carb eating for your body to adjust so don't give up or give in and after 3 days you should have a burst of energy that'll make it all worthwhile.
2. EAT MORE HEALTHY FAT
Fat is in our diets for a reason It keeps us full and satisfied. It tastes good, too. Even our brains are made of saturated fat.
3. EAT 2-3 MEALS AND 2 SNACKS EACH DAY WITH NOTHING UNPLANNED IN BETWEEN
Plan everything and make sure you actually eat those healthy foods you plan to eat. Weight loss is just as much about what you DO eat as it is about what you DON'T eat. After each meal or snack, check in with yourself an hour later and think about how you feel. Are you hungry, tired or rejuvenated? Food should fill us up and make us feel good. If what you're eating is making you tired, cranky and fog-brained, you have to find a way to change that.
4. EAT UNTIL YOU'RE ALMOST FULL
On the island of Okinawa, people live a very long time and tend to be thinner and healthier than other cultures. One of the reasons researchers have identified is that they use hara hachi bu at every meal. They stop eating when they are 80% full because it takes our bodies 20 minutes after a meal to feel its full effects on our hunger. Try it, you may be surprised at how little healthy food is needed to feel satisfied.
5. USE A SMALL PLATE AND KEEP YOUR POTIONS BALANCED
I've been using the small plate for every meal I eat for the last 12 years and it's really helped me to see what I really need and what's overkill for portion size. See my before and after pics at the end of this article if you want to know whether or not any of these methods work..
6. EAT MORE FISH
Tuna, salmon and trout are the best because they are chock full of omega-3 fatty acids and they keep us full and satisfied. Some researchers think that a lack of omega-3 fatty acids causes us to eat more food in search of a nutrient that used to be plentiful in our diets. One time-frame during which women's bodies need more omega-3 is pregnancy. During pregnancy, the developing fetus uses up almost all of the mom's stores of omega 3's for brain development. It sometimes takes years for the mom to replenish her supplies enough for the next pregnancy. Always eat wild caught fish and use your doctor's guidelines because of the sad fact that it now contains mercury, a toxic chemical.
7. MOVE EVERY MORNING
It's important to get our blood moving in the morning to kick start our metabolism and to help keep our bodies fueled and warm. Exercise is great for mental health, weight loss, and for sleep. Since getting enough sleep has been strongly correlated with obesity and making lots of mistakes, we need to prioritize it.
8. LEARN ABOUT NET CARBS AND EAT LESS THAN 30 EACH DAY
The old advice about restricting calories and fat is just that, old advice. Plus it just doesn't work to maintain weight loss. Feeling happy and satisfied is the only way to keep the weight off.
I'm a person who roller-coaster dieted for 40 years before I actually learned better. Believe me, restricting net carbs actually works and there are plenty of no carb foods you can eat so you never have to go hungry.
9. NEVER LET YOURSELF GET TOO HUNGRY
Getting overly hungry is a diet disaster so eat those healthy foods you planned. If you find yourself hungry, add more non-starchy veggies and small amounts of grass fed beef, fatty fish, healthy oils and even full fat dairy to your diet. If you're vegan or vegetarian, add more protein and lots more healthy fats.
10. ENJOY YOUR FOOD
Only eat foods that you enjoy. There are plenty of healthy, low carb choices out there. You probably just haven't thought of them yet because we've all been so highly programmed to reduce fat and calories over the years. Almost any food you love can be re-created with a lot less carbs so be creative and never feel that you can't find a way to enjoy a food you really like.
11. LEARN TO LOVE BUNLESS
Burgers, grilled fish, grilled chicken and Ruben sandwiches, all taste fantastic without the bread or bun. More of the true flavors come through and you can make or order these yummy entrees anywhere.
12. DO AN ENERGY RESET WITH US!
I created this to make it easier for other parents and caregivers to enjoy the same kind of weight loss and energy gain that I have. It's really free and there's no program to purchase! I know that's hard to believe but I want my community members to have this chance because it won't be free forever.
What!? You're not a community member yet? It's fast and easy to join today and get the entire program free plus 2 more self-care gifts you'll love.
More than 12 years ago, I lost 100 lbs.and I've kept it off for over 12 years now. Click on the Day 1 photo below right now, sign up and you'll be able to view and start using the entire plan I used in an instant.